Training Exercises for Downhill Skiing

Nicole Waldo - Updated June 13, 2017

Downhill skiers need to be well conditioned from head to toe. These athletes have just a few months to practice their skills in the snow, but by incorporating dry land training exercises using the bosu balance trainer and the stability ball, you will develop strength, balance and endurance necessary for your sport.

Split Squat with Rotation

Start by putting two balance trainers, one in front of the other approximatelyy 3 feet apart. Holding a medicine ball with both hands, place your right foot on the front balance trainer and your left leg on the back one. Lower yourself until the thigh of your right leg is parallel to the floor. Rotate the medicine ball to your right and left sides at the level of your hips. As you rotat,e be sure to keep your trunk facing forward. This exercise develops balance and strength.

Alternate Dumbbell Press on Balance Trainer

Place the balance trainer dome side up. Put both feet on it hip width apart and point your toes out slightly. Lower yourself until your hamstrings are resting on your calves. Hold a dumbbell in each hand and rotate them so your palms are facing toward your body. Press the dumbbells up one at a time until your arm is straight but do not lock your elbows. This exercise works on developing strength, balance and alignment.

Hamstring Curl with Stability Ball

Lie on your back with your arms out at your sides. Place your heels on top of the stability ball. Your legs should be straight. Curl the ball in toward your buttocks, keeping your hips level. This exercise stimulates muscles development in your hamstring muscles.

Ski Jumps

Line a rope from one end of the room to the other end. Standing on both feet, jump from side to side over the rope. Each time you land, your feet should be around hip width apart. Jump as fast as you can. Do between 40 and 50 jumps. This exercise works on strengthening the lower body and increases your endurance.

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About the Author

Nicole Waldo has been working in the fitness industry since 2003. She is certified as a personal trainer through the International Sports Science Association. Waldo graduated from the University of Montana, earning a Bachelor of Science in health and human performance with a concentration on health promotion.